An estimated 34% of adults in the United States are obese and another 34% are overweight, according to statistics provided by the Centers for Disease Control. The most successful fat loss program is one that involves permanent lifestyle changes: reduce your calorie intake, exercise most days of the week and eat a low calorie, low fat diet.

Other helpful weight loss tips include eliminating most saturated and trans-fat foods from your diet and increase your intake of foods that make you feel satisfied longer, such as those high in fiber. You can also eat five or six smaller meals a day, rather than three larger meals. By eating more meals, you go less time without eating, but still take in the same number of calories.

Tips for Improving your Diet Program

If you are already controlling your calorie intake and following the American College of Sports Medicine’s physical activity guidelines but having trouble reaching your weight loss goals, there are adjustments you can make to your program. Researchers have discovered that wearing a pedometer could increase the number of steps you take each day and lead to a more significant amount of weight loss. In one study, overweight volunteers who wore a pedometer increased the number of steps they took by about 2,000, equivalent to about one mile. Read the rest of this entry »